Jan 22, 2018

 

a) WARM UP:

3 rounds:

  • Side shuttle to the end of the gym and back
  • Run to the end of the gym and back
  • 10 squats
  • 10 push ups
  • 10 arm circles
b) TECHNIQUE:

  • Rope Climbs (15 mins)
c) WOD:

4 Rounds for Time:

  • 10 Strict Pull Ups (scale: banded)
  • 7 Power Clean & Jerks (155/105)
  • 10 Handstand Push Ups (scale: from box)

 

d) ACCESSORY:

Not for Time:

15 – 12 – 9

  • Pausing Supermans
  • Pausing Glute Bridges
  • Empty Barbell Good Mornings

 

e) POST-WOD RECOVERY:

  • Hamstring, calves and lats rolling
  • Couch stretch
  • Calf stretch
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